Issue link: http://www.wacmagazine.com/i/84869
Getting Fit By Mona Caravetta, WAC Personal Trainer Ring the 'bells of weight loss L How to burn calories, build muscle and shed fat—fast exercise—the kind that builds and maintains muscle mass with little rest between exercises—is the quickest route to fat loss. In fitness-speak, we call this approach metabolic resistance training or MRT. More to the point, a recent study showed that kettlebells elicit the greatest caloric burn when used within the parameters of an MRT program. For anyone looking to burn fat fast, this is crucial knowledge. Exercise—think of it as the Consumer Reports of the fitness industry— conducted a study analyzing the physiological effects of kettlebells used in an MRT format. Men and women participating in the study burned an average of 20 calories per minute. That's 400 calories per 20-minute workout! The only activity that comes close to burning as many calories as quickly is Nordic skiing uphill. In 2010, the American Council on Trainers Mona Caravetta (above) and Will Whatley (right) demonstrate two kettlebell exercises. hand to the next—making kettlebells perfect for use in circuits and for creating intense cardiovascular demands. Mona Caravetta is a WAC Personal Trainer. Reach her at 206.622.7900, ext. 3702, or mcaravetta@wac.net. movements such as the high-pull and snatch, both of which use momentum created by a powerful hip drive. It's also highly conducive to linear exercises such as squats, presses and rows. The offset handle also allows for seamless movement from one exercise to the next—and from one The kettlebell shape lends itself well to dynamic The study places kettlebell exercise front and center for those wanting to burn calories, build muscle and shed fat. For anyone not familiar with kettlebells, think of them as cannonballs with a handle. The moment you grip a kettlebell, you'll sense an immediate need to set your trunk muscles to stabilize against its off-center weight distribution. ooking to lose fat fast? Multiple studies have shown that proper nutrition combined with resistance In addition to burning calories fast, kettlebell exercise also creates a large metabolic disturbance, meaning it elevates your metabolism for a significant period post-exercise. During this time, you continue to burn calories at a faster rate. If you've never picked up a kettlebell, I recommend being taught by a fitness professional who can help you master the moves safely. Proper technique will minimize your risk of injury and allow you to get the most from your training. In short, kettlebells allow you to work hard with high intensity and get really strong all while burning a busload of calories. Do that, and fat loss will follow. 20 | Washington Athletic Club Magazine | OCTOBER 2012 BRIAN FRANCIS ANNA DE LA PAZ